By Flavor

How to Lower Blood Pressure

According to the Centers for Disease Control and Prevention (2015), approximately 70 million Americans, or 1 out of 3 adults, have high blood pressure. Although genetic background and other unchangeable factors can elevate your risk of high blood pressure, other risk factors are under your control. Changing your diet, getting enough sleep, and engaging in physical activity are good ways to lower your blood pressure and improve your cardiovascular risk.

Know Your Numbers: Understanding Blood Pressure Measurements

The first step in lowering your blood pressure is understanding your blood pressure reading. When you go to the doctor and get your blood pressure measured, there are two numbers to know. The top number is your systolic blood pressure, and the bottom number is your diastolic blood pressure. Normal blood pressure is a systolic pressure under 120 and a diastolic pressure under 80 mm Hg (millimeters of mercury, the unit of measurement for blood pressure) (American Health Association, 2014).

Prehypertension, the phase before your blood pressure is “officially” high, is a systolic blood pressure of 120 to 139 or a diastolic blood pressure of 80 to 89. By the time your blood pressure exceeds a systolic pressure of 140 or a diastolic pressure of 90, you have high blood pressure (also known as hypertension).

Factors that Contribute to High Blood Pressure

There are numerous factors that contribute to high blood pressure. Some of these can be changed by you, while others cannot be changed (such as your age). Unchangeable risk factors for high blood pressure include (Mayo Clinic, 2015):

Age. Your risk of high blood pressure naturally increases as you get older.

Race. Black people have a greater risk of high blood pressure than whites and should, therefore, take special efforts to lower their cardiovascular risk.

Family history. Genetic factors increase your risk of high blood pressure.

Ways to Lower Your Blood Pressure

Although you cannot change your age or your genes, other risk factors for hypertension are under your control. Making the following diet and lifestyle changes can help you lower your risk for high blood pressure:

Eat fewer saturated fats and more healthy fats. Not all fats are created equal. The major forms of fat include saturated, trans, polyunsaturated, and monounsaturated fats. Saturated and trans fats are unhealthy fats that cause plaque to develop on your artery walls, restricting blood flow (American Heart Association, 2014). In contrast, polyunsaturated and monounsaturated fats are “healthy” fats that promote efficient blood flow. Eating olive oil, nuts, seeds, fatty fish (e.g., salmon or mackerel), flaxseeds or avocados is a great way to get the healthy fats you need.

Improve your sodium-potassium balance. When you eat sodium-rich foods, your body tends to retain fluid. Having more overall fluid increases blood pressure and puts additional strain on your heart (Mayo Clinic, 2015). In contrast, getting enough potassium can balance the amount of sodium in your cells. Thus, you want to eat foods that are high in potassium, such as squash, leafy greens, yogurt, potatoes, and bananas, while reducing high-sodium foods such as processed meals, canned soups, added table salt, and cured meats.

Embrace interval training. Aerobic exercise is a great way to get your heart pumping and improve your cardiovascular efficiency. One of the best ways to reduce blood pressure is by engaging in interval training (Karp, 2014). Alternate between high-intensity exercise for one minute followed by low-intensity exercise for one minute, for a total of 20 to 30 minutes total.

Get enough sleep. People who are chronically sleep deprived have higher blood pressure (Sheps, 2015). Engage in a consistent bedtime routine and avoid caffeine after noon to help yourself get to sleep.

Get more vitamin D. Some scientific evidence suggests that getting too little vitamin D affects the activity of an enzyme in your kidneys that regulates blood pressure (Mayo Clinic, 2015). By increasing your vitamin D intake, the effects may result in a lower blood pressure. Sometimes known as the "sunshine vitamin," your body can produce vitamin D from sunlight. Alternatively, dairy products and non-dairy beverages (e.g., soy milk, almond milk) are often fortified with vitamin D to ensure you get enough.

This delectable breakfast bowl offers a refreshing blend of fruits and superfoods to power you through your day without an excess of sodium or saturated fats; in fact, the bowl offers 25% of the Daily Value (DV) for potassium and a source of heart healthy fats to help support a healthy blood pressure.
Ingredients: Frozen strawberries, almond milk, whey protein powder, acai powder, banana, fresh fruit toppings

Almond butter is a scrumptious spread that can turn even the most mundane heart-healthy breads and crackers into a delectable heart-healthy treat! This butter offers a supply of healthy unsaturated fats without adding much sodium or saturated fat to your plate.
Ingredients: Almonds, coconut oil, maple syrup, salt
Total Time: 45 minutes
| Yield: 2 cups

A perfect heart-healthy dinner or hors d'oeuvre, these stuffed peppers are packed with flavor, while a sprinkle of feta cheese offers a full taste without a lot of saturated fat. The plate also contains more than 30% of the DV for potassium!
Ingredients: Quinoa, green bell peppers, canned lentils, fresh spinach, feta cheese, frozen corn (thawed), salt, black pepper.
Total Time: 40 minutes
| Yield: 6 servings (8 half-peppers)

Snacks to Help Control Your Blood Pressure

Below is a small sample of snacks that can help you maintain a healthy blood pressure. You can find additional snack suggestions to support a healthy blood pressure on our heart health, cholesterol, and DASH diet pages.

Cassidy et al. found in a 2013 study that women who consumed at least three servings of blueberries and strawberries were 34% less likely to suffer heart attacks than those that ate fewer servings. This mix includes dried forms of both, as well as other healthsome berries.

Okra chips supply fiber and unsaturated fat without a single gram of saturated fat in a 1 ounce serving. These chips offer a crispy crunch that you can enjoy without the burden of unhealthy oils and salts found on similar snacks.

Mulberries are a source of fiber and calcium that contain virtually no sodium or saturated fat. The berries also contain resveratrol, an antioxidant that may help lower blood pressure (Vang et al., 2011). Enjoy these berries right out of the bag or mix them into a salad or trail mix!

These roasted soybeans offer 10 grams of protein and 5 grams of fiber in every ounce, which makes them supremely satisfying when you’re in the mood for a snack. The same 1-ounce serving contains only a gram of saturated fat and 0 mg of sodium.

English walnuts are a delectable nut that offers a wealth of benefits. Each serving offers 19 grams of healthy fats relative to a single gram of saturated fats, and our snacks contain less than 5 mg of sodium. Enjoy these nuts on their own or use them as a salad ingredient for an added crunch.

Another crunchy treat that is balanced to offer the nutrients you need in a delectable bite, these roasted chickpeas are an ideal snack to enjoy whilst watching television or typing away at work. Each 1-ounce serving contains a meager 10 mg of sodium and 0 grams of saturated fat- while offering protein, heart-healthy fats, and fiber!